Dumbbell Reverse Grip Bench Press - Great For Muscle Confusion

Dumbbell Reverse Grip Bench Press – Great For Muscle Confusion

Dumbbell Reverse Grip Bench Press is a not so well-known strength training movement to build your chest. But if you are looking for a great exercise to form and develop your Pectoralis Major. You’ll want to start using this post to be able to start using this exercise today.

Dumbbell Reverse Grip Bench Press Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Sternal
  • Other Muscles (Secondary) Worked: Deltoid – Anterior, Pectoralis Major – Clavicular, Triceps Brachii, and Wrist Flexor
  • Equipment: Dumbbells and Bench
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Dumbbell Reverse Grip Bench Press Procedure

  • You may start off by selecting the dumbbells and lying down on a flat bench.
  • Begin with your palms facing toward your face, elbows close to your body, and dumbbells just above your upper abs.
  • Now, press the dumbbells up over your chest, do not rotate your wrists, your palms should be facing toward you face the entire exercise.
  • Next, lower the dumbbells back to your starting position above your upper abs.
  • Repeat to executed your preferred reps.

Muscles Used

Target (Agonist)

  • Pectoralis Major, Sternal


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Triceps Brachii
  • Wrist Flexor

Dynamic Stabilizers

  • Biceps Brachii – Short Head


  • Pectoralis Minor
  • Serratus Anterior

Antagonist Stabilizers

  • None


In order for you to attain the optimal muscle development, you will want to focus on these simple tips. Additionally, when you prefer to prevent your self from getting an injury, you will want to implement these tips.

  • Slow Down All Repetition To Just Under 6 Seconds For Each Contraction And The Same For The Extension, To Speed Up Your Training. In order to generate mas you need to increase the amount of time under strain of your primary muscles. Slowing your execution will increase the amount of time under strain. Many studies have demonstrated that just under 6 seconds extension and contraction is the sweet spot provides optimum benefit for creating muscle bulk. You want to include this method occasionally, although not anytime you exercise.
  • Develop Your Form Prior To Increasing The Resistance. getting ideal form will definitely support preventing injury and faltering early on. Excellent Form will certainly help you develop muscle tissue more rapidly.
  • Slow Every Repetition Down For Improved Strength Gains. When you raise the time under tension you are engaging your muscles longer and they will respond by developing toned muscles. You can accomplish this without raising the weight by doing slow reps roughly 4 – 6 seconds constriction and pause then 4 – 6 seconds extending.
  • cut down muscle soreness by accomplishing a few minutes of aerobic exercise directed at your primary muscles to finish your workouts. This aerobic exercise is flushing out much of the lactic acid. Subsequentrn you will undoubtedly be reducing your healing time.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You need to not make these common issues to sustain nice technique and improve your strength. Additionally, when you refrain from these errors you will lessen the chance of developing an injury.

  • Don’t Relax Your Abs. Keeping your core tight to protect your spinal column by maintaining your internal pressure.
  • You Can’t Forget Your Cooldown. You should reduce your recuperation time frame and decrease soreness for those who perform a proper cool-down.
  • Don’t Allow Yourself To Cheat. In most the time, cheating is utilizing momentum rather than the strength of your primary muscle tissue. Once in a while, a little cheating on your final rep can be great to overload your muscle, but not for more than a handful of reps.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Reverse Grip Bench Press Recap

You should finally be ready to train with dumbbell reverse grip bench press properly. So now your following phase is to perform dumbbell reverse grip bench press as a part of a recurring fitness program to build-up your Pectoralis.

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